Chiropractor’s Tip for Runners
Video by Dr. Trent Yeomans
As chiropractors in East Dallas, one of the most common things we see in runners is that they love to run but many skip strength training. Adding resistance training doesn’t just make you stronger; it helps your joints move better, decreases injury risk, and allows your body to handle more miles with less pain.
When we move well and strengthen the muscles that support the spine, hips, and knees, we create better balance and stability throughout the entire kinetic chain. Research supports this: a 2018 systematic review by Blagrove and colleagues found that 2–3 days of strength training per week significantly improved running economy and time-trial performance in both recreational and elite runners. A 2022 meta-analysis by Eihara et al. confirmed that runners who added resistance training were able to run faster and longer at the same time compared to those who only ran.
For my patients, this means building a simple, consistent routine that targets glutes, quads, hamstrings, and calf muscles that protect the joints and reduce mechanical stress on the spine. Exercises like squats, deadlifts, step-ups, and calf raises twice a week can make a measurable difference in performance and help prevent the overuse injuries that often bring runners into the chiropractic office.
“Heavy resistance and plyometric training improve running economy by enhancing muscle power, stiffness, and coordination without negative effects on VO₂max or body composition.”
“Adding strength training to a running program can lead to moderate to large improvements in performance and running economy, especially when performed consistently for 8–12 weeks.”
References:
Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Effects of strength training on the physiological determinants of middle- and long-distance running performance: A systematic review. Sports Medicine, 48(5), 1117–1149.
Eihara, K., Kikuchi, N., et al. (2022). Effects of resistance training on running economy and performance: A systematic review and meta-analysis. Frontiers in Physiology, 13, 831826
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
